Week of 1/25 - 1/29

Monday 1/25

A. 3 BS @ 275# q :45 sec x 15 

B.  Oly - Every 2 min for 10 min - 3 PC TnG + 1 J @ 70-80%
(135-165)-185-185-185-195-205* PC only...mentally switched gears.
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C. Conditioning 
21-15-9
OHS - 95#
Pull-ups
Time: 3:09; shoulder felt wobbly on first two rounds. I was good through about 5-7 reps.
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After school/plan
5 RFT of
25 Ab Mat Sit-ups*
15 Push-ups
Time:

5:23

*Notes:

No Ab Mat. Did it in the wrestling room during plan (1:50ish)

Wednesday 1/27

A. Strength

4 min EMOM DL x 6 @ 70% - 385# (+10 from 12/16)

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B. Oly 

PC 10 -->1 - EMOM for 10 min

155-160-165-170-175-180-185-190-195x1-205x1-175x5*

I think I skipped the set of 5 so I did it at the end. 

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C. Conditioning: (Out of time...will try to finish during plan.)

20 --> 2 by two's of

KB Snatch

1 rope climb

Time: 19:31

Friday 1/29

Strength 6 rounds of: 

A1. Press - 4 x 6 x 70%; rest 45-60 sec - 135#

6-6-6-6-5+1*-6

A2. Strict Pull-ups - 8-10 rest 45-60 sec

10-10-10-8+2, 8+2, 8+2

A3. Zercher squat x 5: rest 60-90 sec

135-225-275-295-315*-295-295

Notes: dropped 315 after 2nd rep, reset and did two more, then dropped to 295 for 3 on that set. Got distracted on the press and only did 5. Retracted and did 1 more

B. Conditioning - 30 TGU (alt hands/rep) compare to 12/18 (7:48)

Time: 7:15 (:33 improvement)